15 Foods That Boost the Immune System

A diet rich in nutritious foods can play a significant role in boosting the immune system, especially for those navigating cancer or any health challenge.

Here’s a bit more on the key foods you mentioned:

• Citrus fruits (like oranges, lemons, and grapefruits) are packed with vitamin C, which is known to enhance the production of white blood cells, crucial for immune function.
• Spinach is rich in vitamin C, vitamin A, and iron, all of which help strengthen the immune system. It also has antioxidants that can support the body’s natural defenses.
• Red peppers are another excellent source of vitamin C, even more than citrus fruits! They also contain beta-carotene, which helps maintain healthy skin, an essential barrier for protecting against illness.
• Ginger has powerful anti-inflammatory and antioxidant properties, and can help strengthen the immune system, reduce nausea, and boost digestion.

These foods, combined with a variety of other fruits, vegetables, nuts, seeds, and lean proteins, can help maintain and strengthen the body’s immune response.

Immune system boosters

Here are 15 powerful immune-boosting foods that you can add to your grocery list to help support a strong immune system:

1. Citrus Fruits

Rich in vitamin C, citrus fruits (oranges, lemons, grapefruits, limes) are known to increase the production of white blood cells, which are key to fighting infections.

2. Garlic

Garlic contains compounds like allicin that have antimicrobial and immune-boosting properties, helping to fight infections.

3. Ginger

A powerful anti-inflammatory and antioxidant, ginger can enhance the immune response and help soothe symptoms like nausea and congestion.

4. Spinach

Loaded with vitamin C, vitamin A, and iron, spinach is packed with nutrients that help promote immune health.

5. Yogurt

Probiotic-rich yogurt contains healthy bacteria that can boost your gut health, which is essential for strong immunity.

6. Almonds

Full of vitamin E, an antioxidant that supports the immune system, almonds also provide healthy fats and fiber to keep you nourished.

7. Sunflower Seeds

Rich in vitamin E and antioxidants, sunflower seeds are a great snack that helps strengthen the immune system.

8. Red Bell Peppers

These are loaded with vitamin C—even more than citrus fruits—helping to increase white blood cell production for immune defense.

9. Turmeric

Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties that help regulate immune function.

10. Green Tea

Packed with flavonoids and epigallocatechin gallate (EGCG), green tea boosts the immune system and may help fight off infections.

11. Broccoli

A great source of vitamins C, A, and E, as well as fiber and antioxidants, broccoli is a key vegetable for immune health.

12. Papaya

This tropical fruit is rich in vitamin C, folate, and carotenoids like beta-carotene, which support your body’s defense mechanisms.

13. Kiwi

Kiwi is high in vitamin C, vitamin K, and folate, all essential for strengthening the immune system.

14. Pomegranate

Packed with antioxidants and vitamin C, pomegranate may help boost immune function and protect against inflammation.

15. Mushrooms

Certain varieties like shiitake, maitake, and reishi mushrooms contain compounds that enhance the immune response and fight off infections.

Bonus Tip:

Incorporating these foods regularly into your meals can help strengthen your immune system. You can try adding them to soups, smoothies, salads, or roasted dishes. For instance, a spinach and bell pepper salad with a yogurt dressing or a turmeric-ginger smoothie can be a delicious and nutritious option.

1. Citrus fruits

You’re absolutely right! Vitamin C is often top of mind when people look to fortify their immune systems, especially during cold and flu season. Since vitamin C supports the production of white blood cells, it plays a crucial role in fighting off infections. As your body doesn’t produce or store vitamin C, it’s important to consume it daily to maintain good health.

Here are some tips on how to incorporate vitamin C-rich foods into your diet:

• Citrus fruits: As you mentioned, citrus fruits like grapefruit, oranges, clementines, tangerines, lemons, and limes are excellent sources of vitamin C. A refreshing glass of orange juice or adding lemon wedges to your water is an easy way to boost your intake.
• Bell peppers: Did you know that bell peppers (especially red ones) contain more vitamin C than most citrus fruits? They’re versatile and can be added to salads, sandwiches, or stir-fries.
• Kiwi: This small fruit is packed with vitamin C. Eating a

2.Red bell peppers

Ounce for ounce, red bell peppers contain nearly three times more vitamin C (127 mg) than a Florida orange (45 mg). They’re also loaded with beta-carotene.

Vitamin C not only boosts your immune system but also helps maintain healthy skin. Meanwhile, beta-carotene, which your body converts into vitamin A, supports eye and skin health.

3.Broccoli

Broccoli is a nutrient powerhouse, packed with vitamins A, C, and E, along with fiber and powerful antioxidants. It’s one of the healthiest veggies you can add to your plate.

To get the most out of its benefits, cook it as little as possible—or enjoy it raw. Research suggests that steaming or microwaving helps retain the most nutrients.

4.Garlic

Garlic isn’t just a flavorful addition to meals—it’s also been used as medicine for centuries.

Ancient cultures recognized its ability to fight infections, and today, it’s known to help slow artery hardening and support healthy blood pressure. Its immune-boosting power comes from sulfur compounds like allicin.

5.Ginjer

Ginger is a go-to remedy for many when they’re feeling under the weather. It helps reduce inflammation, soothing sore throats and inflammatory conditions, while also easing nausea.

Despite being a common ingredient in sweet treats, ginger has a bit of a kick, thanks to gingerol—a compound related to capsaicin.

It may also help relieve chronic pain and even support healthy cholesterol levels.

6.Spinach

Spinach makes the cut as an immune-boosting food, thanks to its high vitamin C content, antioxidants, and beta-carotene—all of which help strengthen your body’s ability to fight infections.

Like broccoli, it’s best to cook spinach lightly to preserve its nutrients. Gentle cooking also helps your body absorb vitamin A more easily and reduces oxalic acid, which can block nutrient absorption.

7.Yogurt

Look for yogurts labeled “live and active cultures,” like Greek yogurt, as these probiotics can help strengthen your immune system.

Opt for plain yogurt instead of sugary, flavored varieties. You can add natural sweetness with fresh fruit and a drizzle of honey.

Yogurt is also a great source of vitamin D, which supports immune function and helps defend against illness. Some studies suggest that a vitamin D deficiency may increase the risk and severity of COVID-19, leading experts to believe supplementation could be beneficial. However, vitamin D is not a cure for COVID-19.

8.Almonds

When it comes to fighting off colds, vitamin E often takes a backseat to vitamin C, but it’s still essential for a strong immune system.

Since it’s a fat-soluble vitamin, your body absorbs it best when paired with healthy fats—like those found in almonds.

Adults need about 15 mg of vitamin E daily, and just half a cup of almonds (around 46 whole nuts) provides 100% of the recommended amount.

9. Sunflower seeds

Sunflower seeds are rich in essential nutrients like phosphorus, magnesium, and vitamins B6 and E.

Vitamin E is key for maintaining a healthy immune system, and you can also find it in foods like avocados and dark leafy greens.

These tiny seeds are also packed with selenium—just one ounce provides nearly half of the daily recommended amount. Research, mainly in animals, has explored selenium’s potential role in fighting viral infections like H1N1.

10. Termeric

You probably know turmeric as a key ingredient in curry, but this bright yellow spice has also been used for decades to reduce inflammation, especially in osteoarthritis and rheumatoid arthritis.

Research suggests that high doses of curcumin—the compound that gives turmeric its color—may help reduce exercise-induced muscle damage. Animal studies also point to its potential as an immune booster with antimicrobial properties, though more research is needed.

11.Green Tea

Both green and black teas are rich in flavonoids, a type of antioxidant. However, green tea stands out for its high levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

Research suggests that EGCG may have antiviral properties that support the immune system. While black tea loses much of its EGCG during fermentation, green tea retains it because it’s steamed rather than fermented.

12.Papaya

A small papaya provides 100% of your daily recommended vitamin C intake. It also contains papain, a digestive enzyme with anti-inflammatory properties.

Additionally, papayas are rich in potassium, magnesium, and folate—nutrients that support overall health and well-being.

13.Kiwi

Like papayas, kiwis are packed with essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C helps boost white blood cell production to fight infections, while the other nutrients support overall health and well-being.

14.Poultry

When you’re feeling under the weather and reach for chicken soup, it’s not just a placebo effect—it actually helps reduce inflammation, which may ease cold symptoms.

Poultry like chicken and turkey are rich in vitamin B6, with just 3 ounces of lean meat providing nearly a third of your daily recommended intake. Vitamin B6 is essential for many chemical processes in the body, including the production of healthy red blood cells.

Bone broth made from chicken bones is also packed with nutrients like gelatin and chondroitin, which support gut health and boost immunity.

15.Shellfish

Shellfish might not be the first thing that comes to mind for immune support, but certain types are rich in zinc, a key nutrient for immune function.

Good sources of zinc include:

• Oysters
• Crab
• Lobster
• Mussels

However, it’s important not to exceed the recommended daily intake:

• 11 mg for adult men
• 8 mg for most adult women

Too much zinc can actually weaken the immune system, so moderation is key.

How can you boost your immune system quickly?

Boosting your immune system overnight isn’t possible, but making healthy lifestyle changes early can strengthen it over time.

Focus on:

• Eating a balanced diet with plenty of fresh foods and whole grains
• Exercising for at least 150 minutes per week
• Getting enough rest
• Managing stress with breathing exercises or positive self-talk
• Avoiding or quitting smoking
• Drinking in moderation (less than five pints a night)

Small, consistent changes can lead to long-term health benefits.

Does vitamin C increase white blood cell count?

Early research suggests that vitamin C may play a role in the production and function of white blood cells. It appears to support the reproduction of B and T cells, which are key players in the immune system.

The amount of vitamin C needed to boost white blood cells can vary depending on overall health and specific conditions. More human studies are needed to fully understand this connection.

How do you increase white blood cell count?

Early research suggests that vitamin C may play a role in the production and function of white blood cells. It appears to support the reproduction of B and T cells, which are key players in the immune system.

The amount of vitamin C needed to boost white blood cells can vary depending on overall health and specific conditions. More human studies are needed to fully understand this connection.

What foods help fight viruses?

Antiviral foods include fermented vegetables (like kimchi), fermented dairy (such as yogurt and kefir), and a variety of herbs like oregano, fennel, peppermint, and aloe vera. Other immune-boosting options include garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits.

What foods help fight infections?

Some foods help strengthen your immune system, while others have antimicrobial properties that fight bacteria, viruses, and other infections.

Key immune-supporting and antimicrobial foods include:

• Spices and herbs like oregano, cinnamon, clove, and rosemary
• Cruciferous vegetables such as kale and rutabaga
• Citrus fruits
• Parsley
• A variety of other plant-based foods

Incorporating these into your diet can support overall health and immunity.

What vegetables are good for the immune system?

Eating a variety of vegetables can help strengthen your immune system. Some great options include red bell peppers, spinach, and broccoli, along with immune-boosting spices like ginger, turmeric, and garlic.

Can bananas boost your immune system?

Eating a variety of fresh fruits daily can help keep your immune system strong. Bananas, for example, contain lectin, a compound that research in rodents suggests may support immune function.

Summary

A diverse diet provides the essential nutrients your immune system needs to function at its best. Eating a variety of fruits, vegetables, whole grains, herbs, and spices supports overall health.

Some top immune-boosting foods include citrus fruits, spinach, almonds, papaya, and green tea.

However, diet alone isn’t enough—regular exercise, maintaining a healthy weight, and avoiding smoking and excessive alcohol are also key to staying well.

While good nutrition strengthens immunity, it should never replace medical care unless advised by a doctor.